April 23, 2026
general warmup (15 minutes) star complex x 2 Donnie G’s x 15/15 reps BTN stretch x 60 seconds x 1/1 bullwhips x 10/10 reps specific warmup […]
April 21, 2026
General warmup (15 minutes) Alternating front swings x 50 reps Double club side swings x 40 reps Uppercut press x 12/12 reps 1 hand farmers walk […]
April 19, 2026
general warmup (15 minutes) drumming knee walkups x 20 reps 1/2 kneeling wide stance flys x 15 reps side plank snatches x 7/7 reps barbarian […]
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January 17, 2020
general warm up (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps alternating 1 hand snatches x 20 reps barbarian lateral lunges x […]
January 13, 2020
general warm up (15 minutes) alternating front swings x 40 rep mace front swing catch x 12/12 reps mace hand to hand toss x 20 reps […]
January 8, 2020
general warm up (15 minutes) barbarian walking lunges x 50 feet forward + 50 feet backward kneeling alternating chest press x 20 reps 2 hand standing […]
January 6, 2020
general warm up (15 minutes) Americanas x 40 reps alternating standing flys x 20 reps shielded strikes x 18 reps barbaian rear lunges x 10/10 reps […]
December 31, 2019
general warm up (15 minutes) drumming x 30 reps 2 hand mills x 20 reps barbarian lateral lunges x 20 reps seated double club front pull […]
December 30, 2019
general warm up (15 minutes) Americanas x 50 reps double club lateral pull over squats x 15 reps 2 hand front swings x 35 reps Turkish […]
December 25, 2019
general warm up (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps 1 hand lateral press/side raise x 8/8 reps barbarian knee walk […]
December 22, 2019
general warm up (15 minutes) South Americanas x 30 reps 360 squats x 20 reps double club walking horse stance x 100 feet 1 hand snatches […]